If you weren’t sure of which fruits you as a diabetic can consume, here’s a list. In the table below, GL is Glycemic Load and GI is Glycemic Index You can sort the table whichever way you want by tapping the table headers. Be careful with bananas – they have a GL of 13, which is a bit above what one considers low. If you must eat it, do so in small quantities, smaller than the portion size mentioned below.
Learn more about Glycemic Load and Index
Source: University of Sydney
Fruit Portion GL GI
Apple 120 gm 6 40
Apricot 120 gm 5 57
Banana 120 gm 13 51
Mango 120 gm 9 60
Orange 120 gm 6 51
Peach 120 gm 5 56
Pear 120 gm 5 42
Pineapple 120 gm 6 66
Blueberries, wild 120 gm 5 53
Cherries 120 gm 9 63
Custard Apple 120 gm 10 54
Grapes 120 gm 9 49
Kiwi fruit 120 gm 7 58
Lychee 100 gm 9 57
Nectarines 120 gm 4 43
Papaya 120 gm 9 60
Prunes 60 gm 10 29
Cantaloupe 120 gm 4 70
Strawberries 120 gm 1 40
Watermelon 120 gm 5 80
Grapefruit 120 gm 3 25
Plum 120 gm 6 53
URL: http://www.glycemicindex.com/
GL = Glycemic Load
GI = Glycemic Index
For simplicity and caution, in the case of multiple variants of a fruit, the variant with the higher GL/GI has been included in this table. Please pay attention to the portion size, which is important. These items have been included in this list due to their having a low to low-moderate Glycemic Load. Please however test your blood sugar and gauge your body's unique response to these foods before continued consumption to ensure they work for you. Please also note, this list may not be complete. Please look up the Glycemic Index of foods you wish to eat or believe are safe if they're not included in this table. If the Glycemic Load is 10 or below, they're probably alright for diabetics.
